FitSugar

Label Able: Certified Gluten-Free

FitSugar — Mon, 23 Jun 2008 14:30:00 -0700

If you're one of the 3 million people suffering from an allergy to gluten then here's some good news. More and more products are donning this trademarked symbol that lets you know they are certified gluten free by the Gluten Free Certification Organization (GFCO). This group inspects products to ensure that they contain less than 10 parts per million (ppm) of gluten, which is an amount low enough not to cause a reaction in someone with this allergy. If a product passes the test, like this Stonyfield Farms yogurt then the manufacturer is allowed to add this symbol to their label.

Gluten is the plant protein found in wheat, rye, barley, and some oats. People allergic to gluten suffer from severe stomach problems, and in order to avoid symptoms the only option is to avoid it. That's why it's imperative they know which foods are safe. If you're interested in seeing the complete list of products labeled with this symbol, check out the GFCO website.

What's Soy Lecithin Doing in My Chocolate?

FitSugar — Mon, 10 Mar 2008 07:30:00 -0700

I've been trying to eat more chocolate, only because it has antioxidants, can lower blood pressure, and can even soothe a cough. Well, I'm also addicted, but that's beside the point. I was checking out the label of a bar I picked up and noticed soy lecithin in the list of ingredients. Is it something I should avoid? To find out read more

Soy lecithin is a food additive extracted from soybeans, and is a by-product of soybean oil. Only a small amount (about one percent of the weight of the food) is added to chocolate to keep the cocoa and cocoa butter from separating. It's not bad for you and actually is high in choline, which is also found in egg yolks, and has been found to be good for brain development, increased memory, and heart disease prevention. Awesome. Another reason to eat chocolate.

Fit's Tips: Soy lecithin is bad if you have an allergy to soy, since it's made from soybeans. So check labels on all products, especially candy bars, breads, cakes and other baked goods. It's used in dough to make it less sticky, and it's added to cake batter to make it spread in the pan more easily.

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5 Things: Mangoes

FitSugar — Fri, 07 Mar 2008 09:30:00 -0800

As Winter drags on, I have found that eating the tropical fruit mango picks up my spirits and reminds me of warmer times. Aside from providing a little psychological mood boost, I was happy to learn that mangoes are nutritionally beneficial as well. Here's a list of five things about mangoes that you might want to know.

There are six common varieties of mangoes and since they have overlapping seasons they are available all year round.
Half a mango is considered one serving of fruit. It is recommended that adults eat at least 2 servings of fruit a day, so if you eat the entire mango you are covered.
Mangoes are high in vitamin C and beta-carotene, the antioxidant that gives the fruit its yellow orange color.
When it comes to finding a ripe mango, don’t judge the fruit by its color. A ripe mango, regardless of shade, will give a little bit when squeezed. You can leave a firm mango in the window for a couple of days to ripen.
A cup of mango contains three grams of fiber. That's 10 percent of your recommended daily intake of fiber.

I like to eat mango by itself or on my morning oatmeal. Tell me how you enjoy eating mangoes in the comment section below.

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You Asked: What Does Wheatgrass Do For Me

FitSugar — Tue, 04 Mar 2008 16:00:00 -0800

You're asking and I'm answering . . .

Hi Fit!
I've read about how great wheatgrass is for the body (starting tomorrow it will be part of my diet) and was wondering if you will ever do a post about it? Thanks in advance!
– leeluvfashion

Having tried wheatgrass a few times and not being able to handle the taste, I applaud the strength of your palate. I must say though that the jury is still out regarding all the benefits this drink supposedly offers. Wheatgrass juice is extracted from quick growing red wheat sprouts, and it is 70 percent chlorophyll. It tastes, unsurprisingly like freshly cut grass, with hints of asparagus. A shot of the juice joint costs anywhere from $2 to $3 for an ounce.

The health claims made by wheatgrass juice companies range from preventing tooth decay and gray hair, detoxing the liver and blood, as well as aiding in the prevention and curing of cancer. However, none of these claims have been supported by scientific study. There is some evidence wheatgrass juice can help manage the painful symptoms of ulcerative colitis, inflammation of the lining of the colon and rectum.

To see what vitamins and minerals wheatgrass has to offer, read more.
According to Calorie-Count, two ounces of wheatgrass juice contains 70 percent of the recommended daily intake (RDI) of vitamin A and 20 percent the RDI of iron. It is also relatively high in calcium. Many food scientists believe that a shot of this green juice is no better than a serving of broccoli or spinach. Slamming a shot of wheatgrass is certainly a quicker way to get a serving of veggies. For the price and taste though, you might want to substitute turnips for your daily shot. All in all, drinking wheatgrass each day is not going to harm you and if any of those benefits turn out to be true you might never go gray.

If you are a fan of wheatgrass juice tell me about it in the comments section below.

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Label Able: Heart Healthy Choices, Part Two

FitSugar — Wed, 27 Feb 2008 11:45:00 -0800

In the last days of Heart Health Month, we've been focusing on ways to get our hearts healthy now and in the future. One key way to keeping healthy is to smarten up at the grocery store when reading labels. Here's just a few tips to help you figure out what it all means on the front of the label, and the back:

Sterols and stanols. Plant sterols and stanols are cholesterol-lowering substances often added to products like margarine and salad dressings. Review the label carefully to make sure a product states it offers the cholesterol-lowering benefits of plant sterols and stanols.
Sodium. Look for phrases like "low sodium" or "reduced sodium." This is especially important in processed and canned foods. If a food is labeled as "reduced" in sodium, it has 25 percent less salt than the regular product.
Trans fats. Eat trans fats sparingly, as they raise your bad cholesterol and lower your good cholesterol. Fried foods and processed foods that have a long shelf life are often loaded with them. The term "partially hydrogenated oil" on an ingredient list indicates the food contains trans fats.
Saturated fat. Butter, fatty cuts of red meat, and cheese made from whole milk are among foods with the highest amount of saturated fat - a main dietary cause of high blood cholesterol. Opt for low-fat or nonfat dairy products, lean meats such as loin or round cuts and liquid margarines instead of butter.

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Label Able: Heart Healthy Choices, Part One

FitSugar — Tue, 26 Feb 2008 03:00:00 -0800

In the last days of Heart Health Month, we've been focusing on ways to get our hearts healthy now and in the future. One key way to keep healthy is to smarten up at the grocery store when reading labels. Here are just a few tips to help you figure out what it all means on the front of the label, and the back:

The claim, "May reduce the risk of heart disease." A company can only put this statement on a food if scientific evidence exists that the U.S. Food and Drug Administration has decided is strong enough to support it.
Nutrient content claims. The government regulates how a company can use terms such as "high," "low" or "reduced." For example, a food must have 3 grams of fat or less to be considered low fat, and a product that is high in a certain nutrient provides 20 percent or more of the daily value suggested by the FDA.
Foods with fiber. Fiber helps the digestive system and lowers cholesterol. Look for the claims "high in fiber" or "excellent source of fiber," as these products have at least 5 grams of fiber per serving. A food listed as a "good source" of fiber has 2.5 grams of fiber or more.
Omega-3 fats. Omega-3 fats have been shown to benefit the heart. Fish such as salmon, tuna, mackerel and trout are good sources of omega fats and are low in saturated fat.

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Fittingly Mad: No Nutrition Labels on Grandma's Apple Pie

FitSugar — Sun, 25 Nov 2007 02:00:00 -0800

Thanksgiving is an awesome time, so don't think I'm being a Debbie Downer here. Sitting down to that enormous dinner on Thursday night just got me thinking about family meals and how hard it is to know what you're eating. Who knows how many calories are in a slice of grandma's famous apple pie, or how much saturated fat is in the scoop of ice cream on top? Too bad we can't just turn the plate around and see the nutritional info.

If you're a label reader like me, it could drive you crazy not knowing what ingredients are in the food you're eating, or what the calorie, carb, or sugar content is. Since most people aren't as health-conscious as I am, they don't necessarily care that they're serving crackers loaded with trans fat, or that they could have used non-fat plain yogurt in their potato leek soup instead of heavy cream.

So you're going to have to use common sense and your best judgment when you sit down to eat home-cooked meals. I'm not saying you to skip out on any part (especially that amazing apple pie), but remember these three easy tips, and you should be good to go.

To see the tips read more

Don't be shy. Ask the grandma how she made her dishes. Chances are she'll feel flattered, and you'll get some piece of mind.
Since family-style meals are like a buffet free-for-all, be conscious of portion sizes.
Remember that moderation is key. Go ahead and try everything you want, just be sure to have little tastes of each instead of huge servings. That way you'll feel satisfied rather than stuffed.

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Noodle Soup Breakdown

FitSugar — Mon, 07 May 2007 03:30:00 -0700

Who hasn't had their share of instant noodle soups? They're quick, they're easy, and they're cheap.

With all that said, I probably don't need to tell you that most of them aren't the healthiest thing you could eat. Want to see how they compare? Then read more

Turkey Breakdown: Light, Dark, and Tofurky

FitSugar — Thu, 19 Nov 2009 10:00:29 -0800

The main course for Thanksgiving has traditionally been turkey. This meat can be a great source of lean protein, but some parts of the bird are healthier than others. To see how your turkey choices add up, check out the nutritional info of this meat and also a meat-free option.

Which has more calories, white or dark meat? To find out read more.

Kind	Serving Size	Calories	Fat	Sodium	Carbs	Protein
Ramen, Beef flavor	1 package (43g, 1.5 oz)	190	7g	790mg	25g	5g
Ramen, Chicken flavor	1 package (43g, 1.5 oz)	190	7g	790mg	26g	5g
Top Ramen, Chicken Vegetable	1 package (43g, 1.5 oz)	190	7g	830mg	26g	5g
Cup-o-noodles, chicken flavor	1 container (64g, 2.28 oz)	296	14g	1434mg	37g	5.6g
Simply Asia, Savory Onion	1 bowl (23 g, .82 oz)	70	g	210mg	11g	4.5g
Simply Asia Noodle Bowl, Shiitake Mushroom	1 bowl (173g, 6.2 oz)	268	2.8g	746mg	56g	5.2g
Thai Kitchen, Bangkok Curry	1 package (45g, 1.6 oz)	160	3g	940mg	34g	3g

Meat Type (4 ounce serving)	Calories	Saturated Fat (g)	Cholesterol (g)	Protein (g)
White meat	158	.4	97	34.1
White meat with skin	185	1.4	107	32.5
Dark meat	183	1.6	127	32.6
Dark meat with skin	206	2.4	132	31.3
Wing (2.1 oz.)	98	.7	61	18.5
Wing with skin (3.2 oz.)	186	2.4	104	24.9
Leg (thigh and drumstick)	180	1.4	134	333
Leg (thigh and drumstick) with skin	192	1.9	79	32.2
Tofurky Feast (1/5 of the roast, 5.2 oz.)	250	6	0	34

While dark meat does contain more calories, fat, and cholesterol, it also contains a considerable amount of iron, so go ahead and eat that drumstick you crave. Keep in mind that the skin contains a ton of calories and fat, so feel free to indulge a little, but don't go overboard. As for the Tofurky, I'm surprised to see that a serving size contains so many calories, but at least it's low in saturated fat and high in protein.

Enjoy whichever main course you choose, but remember that these numbers don't include stuffing, mashed potatoes, or gravy on the side. If you want to save room for a slice of grandma's famous pumpkin pie, limit the turkey fixings.

Food Review: Cascadian Farm Fiber Right Bars

FitSugar — Mon, 16 Nov 2009 09:00:02 -0800

Women need between 25 and 30 grams of fiber a day, and sometimes meals alone won't bring you to your daily quota. I'm always looking for quick snacks that are high in fiber, and when I came across these new Cascadian Farm Fiber Right Bars ($4) at the store, they looked like a tasty way to help me reach my goal.

To find out how these Almond Butter Crunchy Granola Bars taste and see how many calories are in one serving continue reading